Sides covered with fat. A belly that suggests (although without foundation) an irrepressible passion for beer. Scales the arrow causing nervous tremors. I forgot the word "waist", not to mention the abdomen. Your Majesty Being overweight is meaningless and ruthless. The worst enemy of health, but it also brings a lot of pain from a purely aesthetic plan. And so the day begins with weighing, continues to count calories, and ends with a vague hope of removing at least half an inch from your waist. . .
The main ally in this difficult battle is adequate nutrition, which has very little to do with starvation diets reaching the point of absurdity. A well-designed diet and a correct diet are much more effective than counting calories thoughtlessly. This applies to both obviously fat men and those who want to "dry out" their bodies a bit and get beautiful shapes. How to eat right to lose weight? We will talk about this in this article.
Fractional nutrition: accelerating metabolism
An obvious pattern: the faster the metabolism, the sooner those extra pounds will leave their "familiar places". The metabolic rate is very individual. Some can eat without thinking about calories and not put on weight. For those whose metabolism is slow, it is much more difficult to get rid of fat accumulation. Diets are not very effective for them. But a properly selected regimen can speed up metabolism. This will help:
- frequent meals in small portions;
- a sufficient amount of liquid;
- complete sleep of normal duration;
- active physical activity and training.
The focus should be fractional nutrition. With frequent meals, the metabolism is visibly accelerated. If the portions are small, the effect will be enhanced. And vice versa: rare but abundant meals slow down your metabolism (and the inevitable consequence is that unused calories turn into unattractive fat folds).
Some nutritionists believe that just by following this regime, you can lose weight by almost tens of pounds (of course, if those pounds were too much). Perhaps these numbers are a little exaggerated. But the benefits of fractional nutrition are undeniable. There are a few, but often - a much more effective way to lose unnecessary pounds than a halved diet. And much healthier for your health. After all, any change in the usual diet, which is inevitable when switching to a specific diet, is stress for the body, even if the diet itself is complete. In addition to hunger, in addition to the lack of nutrients. And the transition to fractional nutrition is perceived by the body in a very positive way.
Spend more than you eat
Anyone who is struggling with excess weight will likely tell you about a dozen tried diets. Japanese and Hollywood, buckwheat and kefir, blood type diets are just some of the most famous. They are similar in one thing: a significant reduction in calories.
In general, this is correct: the calories should not come more than the energy is expended. All that is not exhausted is the accumulation of fat that is being fought. Can the body be made to spend more energy? You can and should! First of all, increase physical activity: they consume a lot of calories. Exercises that are long enough and not too intense are suitable, such as walking at a fast pace. Fat is burned especially quickly when the body's glycogen stores are depleted: this happens after strength training. This phenomenon is observed on an empty stomach in the morning (so there is no point in denying breakfast).
Another important point is mealtimes. A high-calorie dinner served at night is a direct route to excess weight: during sleep, metabolism slows down and the calories that come with a healthy meal are not depleted.
Calorie counting is a passion for many. However, they need to be counted correctly, limited - also wisely. Calculate how much you eat each day in your "normal" way, without any diet. This accounting must be done within five days, recording the composition of the dishes, their weight and calculating the caloric content of the foods using tables. Add up the number of calories each day, divide by 5 (number of days) - determine the average calorie content of your diet. This number will have to be reduced. It is desirable to determine the composition of the usual daily menu: the amount of fats, proteins and carbohydrates. This will help you find the best diet for you.
About "wrong" products
The products are different. Useful and, say, not very good. Those that are "not much" should be discarded ideally. In practice, let's face it, very few people can come up with a good idea. Therefore, we will not give very harsh recommendations. But you still have to limit some products. Their benefits are minimal (if any) and are detrimental to the digestive system. So, what are these products?
- All types of snacks (snacks, crackers and nuts, etc. ): they contain a lot of salt and flavors that are not good for your health or your waist. Chips.
- Semi-finished products, such as dumplings, frozen pizza.
- Mayonnaise (if you can't give up everything, limit the amount too much and switch to low-calorie varieties).
- Lemonade, Coca-Cola and other sweet sodas.
- Alcoholic beverages (mainly beer).
- Ice cream, especially ice cream (this dessert is difficult to digest and the calorie content is out of scale).
- Baked products with yeast (white bread, rolls). Contrary to popular belief, it is not flour, but yeast that leads to weight gain. Instead of bread, you can switch to thin lavash (it is cooked without yeast). It is not necessary to exclude pasta - just do not add too fatty sauces.
- Chocolates and cakes. This, of course, is a "bomb" in terms of caloric content. But the damage to a piece of cake eaten once a month is much less than the stress caused by the categorical rejection of a favorite treat. So let's not be too difficult: enjoy your health, but only occasionally.
It is important to remember that even the most useful product may not bring the desired benefits if it is not prepared correctly. Your diet menu should be boiled or steamed. No crunchy crusts, minimal amount of spices. After all, your goal is to calm your appetite, and all kinds of spices have the opposite function. Another subtlety: eat well, but monotonously: with a menu like this, you will not eat more than your body requires. Fanaticism, of course, is inappropriate (many popular diets are guilty of this). But, for example, after eating cooked fish with rice, you will fill up quickly and feel full of strength and vigor.
Making a sample menu
When choosing your daily diet, be sure to take into account your body's needs. If you notice a deterioration in well-being - a feeling of fatigue, an increased need for sleep, you may be very addicted to restricting carbohydrates. In this case, the menu will have to be adjusted.
With the right weight loss diet, you should feel very vigorous and full of energy. Here is an example of a daily menu to say goodbye to being overweight.
For men
- rice
- - 200 g (hereinafter, dry cereals, which will be boiled in water);
- cooked chicken breast - 500 g; - cottage cheese - 200 g; milk - 1 l;
- vegetables - up to 30% of the total amount of food.
- water - not limited.
For women
- rice
- - 150 g;
- cooked chicken breast - 500 g;
- cottage cheese - 200 g; milk - 1 l;
- vegetables - up to 30% of the total amount of food;
- water - not limited.
These foods contain the nutrients (nutrients) you need. They are proteins, fats and carbohydrates. The total amount of food should be divided into several parts: it is advisable to eat every 3 hours, ensuring a uniform supply of nutrients throughout the day. The body must be continuously nourished. All meals of the day are best prepared in the morning.
You need to follow this diet for a week and then weigh yourself. If there is no weight loss, it will be necessary to adjust the calorie content. This should be done at the expense of carbohydrates (for example, reduce the amount of grain by 20-25%). A week of "cutting off rations" - and weigh yourself again. An excellent result is considered 0, 5-1 kg. If your figure is exactly that, then the diet is working, the weight loss process has started.
Improving diet effectiveness
Finally, here are some tips to make your fat-burning diet even more effective:
- Do not exceed the amount of food planned for the day.
- Eat carbohydrate-rich meals when they are best absorbed. There are two times when carbohydrates are especially needed. The first is after waking up (for breakfast). The second - after training (the so-called "protein-carbohydrate window"). After physical effort, it is absolutely impossible to exclude carbohydrates. At this point, they are very well absorbed and do not go to fat, but to muscles.
- Try to increase the amount of water you drink. You should never be thirsty.
- The ideal rate of weight loss with this diet is 0, 5-1 kg. Do not try to speed up the process by further reducing the caloric content of your menu: the body can "activate" a defense reaction and respond by slowing down the metabolism.
- If, instead of the desired weight loss, you start gaining weight, it means that you have drastically violated your diet, diet.